Body Spartans top 10 list on gym mistakes
Over the last couple years, we have seen some impressive lifts and amazing feats, to some stomach cringing fails. From wardrobe problems, to serious injuries, and even horrible gym etiquette. So, we decided to compile 10 common gym mistakes that people make.
1. Lacking drive or motivation
We have either been that person or have had/have that friend that is not motivated or doesn’t have the drive to get in shape. The golden rule is: if you don’t want it, then you won’t achieve it. It’s like trying to force an alcoholic to go to AA meeting, it won’t work. You must want to make the change for yourself, so going to the gym with no drive, well, you may just be wasting your time. If you need some help with motivation to get your journey going, Check out “Within” it will be a kick start to your drive!
2. The over achiever approach
We see this mostly around the beginning of the year with all the new year’s resolutioners. They start off at 150%, expecting to get results in 10% of the time. They assume since they are going “pedal to the metal” that they are going to receive instant gratification. The reality is, that it takes months and even years to obtain the physique that most people imagine. For us at Body Spartan, it’s been constant work and we are always looking to improve. Rome wasn’t built in a day, and neither will your goal physique be.
3. Setting unattainable goals
Tying in with gym mistake #2 is the unattainable goal setter. Its normal to set some goals for yourself, but you must make sure they are realistic. “I want to gain 10 pounds of muscle” is an attainable goal, but gaining 10 pounds of muscle in a month, is not necessarily attainable. Being able to bench press 315 pounds is attainable, but being able to walk up to the bar and pushing that same 315 pounds up your first rep when your previous PR was 250, may not be. Even the most common goal, “I want to lose 30 pounds,” which most people think will happen overnight, it will not happen overnight. With the right program however, it can be attainable in about 12 weeks. That’s where the Genesis program comes into play, with over hundreds of testimonials to vouch for it, this is the way to go!
4. Don’t lift with your ego
Another common gym mistake that we see is, “the ego lifter”. This is the person who allows their ego or pride to cloud their judgments on their lifts, typically resulting in them lifting to much weight and hurting themselves. It’s important to know that the only person that you are competing with is the person that stares at you in the mirror. Don’t worry about showing off and lifting the entire weight of the gym. Strength will come and naturally people will start to notice.
5. Lifting angry can make you more angry
For most of us, the gym is therapy or a way of letting out frustration or stress. This is a fine line because, releasing tension can stimulate good hormone production. If you lift with anger, most likely you are releasing cortisol and other hormones that can be harmful to your body. We lift because we enjoy it and when you are feeling good, you release good endorphins that make you feel happier and can help stimulate growth.
6. Using bad or wrong form
This is by far the biggest gym mistake we see on a regular basis and even we are guilty of it from time to time. Not using correct form is one of the largest causes of injuries in the gym, especially if you are lifting heavier weight. It doesn’t take much for a muscle to strain or tear when under the pressure of weight. Its commonly seen in dead lifts or squats, where to many people attempt to lift to much weight and are not able to keep their core engaged, resulting in stress on the lower back and causing damage. Therefore, we always recommend to lighten the load and perfect your form.
7. Don’t get stuck being repetitive
If you want results, you need to continually change up your routine. Too many people get comfortable with certain exercises and it becomes part of their daily routine. The issue is, that your body will adapt and eventually plateau. When your body is no longer being challenged, it will stop growing and begin to hold onto fat. Fitness is one of the few times you want to work against your body for its own benefit. You should be switching up your workouts every 3-4 weeks causing continuous muscle confusion.
8. Don’t be afraid to ask for a spot
The gut wrenching feeling you get when you see someone fail on a bench press attempt and the weight comes crashing down on their chest or neck, is one of the biggest fears in the fitness world. We understand that it can feel weird to ask someone to spot or help you in the gym because of the “don’t bother me” expression on their face. We assure you that eight times out of ten, it is just their face. They’re more than willing to help you out with a spot or advice, so never be afraid to ask.
9. Poor gym etiquette
This is the gym mistake that will surely get you on the crap list. There is nothing more annoying than watching someone unload someone else’s weight, so that they can use the piece of equipment. It doesn’t matter if you found the weight on the machine. If you used it, then you have taken the responsibility of putting it away. Also if you sweat on a piece of equipment, PLEASE wipe it down before moving on. 70% of skin infections or staff infections come from gyms, due to people not cleaning off equipment after they laid their sweaty and dirty bodies on it.
10. Do not forget to stretch
Lastly, and also one the most common gym mistakes that people make, forgetting to stretch! After most workouts, your muscles are going to be tight from lactic acid build up, resulting in soreness and fatigue. When you stretch post workout, you re-warm the muscles and allow better circulation to the muscle group which helps reduce fatigue and soreness. It will also increase your recovery time, allowing you to increase your workout performance.
Wrapping it up
At the end of the day, we all want to better ourselves and be the best that we can be. The gym should be a place to achieve these goals, therefor it should be welcoming to all and treated with respect. Tighten you shoes and get ready for the long haul, and don’t be afraid to ask for advice or help because we are all here to be better. Lastly, DON’T FORGET TO RE RACK YOUR WEIGHT!